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- 


New Thought System of 


PHYSICAL CULTURE 
AND 

BEAUTY CULTURE 


By Sydney B. Flower. 

V 


Illustrated by 


Ethel Stahl. 


J 


NEW THOUGHT BOOK DEPARTMENT, 

722-732 Sherman St,, Chicago, Ill. 

dop/t, 


TTA -t 7C. 

Gof/ 2 " 


Copyright, 1921 
By Sydney B. Flower 



JUL13'21 ' 



© Cl. A 614 9 8 7 


TABLE OF CONTENTS 


CHAPTER PAGE 

Introduction. 7 

I. The What, the Why, and the How 9 

II. The Breathing; The Exercises. .. 15 

III. The Cure for Insomnia and Fall¬ 

ing Hair. 29 

IV. The Sex-Instinct; Its Use and 

Abuse . 3 7 

V. The Physical Ideal. 46 

VI. The Secret of Beauty. 52 

VII. The Properties of the Cells. 58 

VIII. Massage of Face and Neck. 64 

IX. Summary. 76 

X. The Right Diet. 82 











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of New Thought. 








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INTRODUCTION 


The human body is a machine that is de¬ 
signed to be always in perfect running-order. 
It is a machine that is self-building, self-re¬ 
pairing, self-cleansing, self-oiling, and, finally 
self-destroying. Needless, after this, to say to 
you that it is the most wonderful of all ma¬ 
chines. This machine, when it is running 
smoothly, as it was meant to run, is proof 
against Disease. 

The one and infallible sign of the smooth¬ 
running machine, or to put the matter in dif¬ 
ferent words, the one and infallible sign of 
HEALTH, is GLADNESS. This is the acid 
test of Health. There is no other test. If, 
for any reason whatever, GLADNESS, or 
JOY OF LIFE, is absent in you, your human 
machine is wrong. It is somewhere out of 
order. It is not running smoothly. The fault 
is always in you. The machine is perfect. 
But you can wreck even a perfect machine. 
It is not too late to repair the damage you 
have done. It is never too late. Only you, 
yourself, however, can do what must be done 
to restore this feeling of GLADNESS, which 
is the harmony of a smooth-running body 
and brain. No one can do it for you. Noth¬ 
ing that you eat or drink can do it for you. 
No medicine or drug or massage or electricity 
or any other one thing whatever can do it 
for you. You can do it by RIGHT 


INTRODUCTION 


THOUGHT, RIGHT MEDICINE, RIGHT 
EXERCISE, and RIGHT DIET, and by 
these four things ONLY. 

This book is written to tell you how to use 
RIGHT EXERCISE. 

Chicago, November, 1920. 


ILLUSTRATIONS 


FIGURE PAGE 

1. First Position. 16 

2. Second Position. 18 

3. Third Position. 20 

4. Abdominal Exercise. 22 

5. Spinal Exercise. 24 

6. Neck Normal. 26 

7. Neck Expanded. 27 

8. Knee Exercise. 30 

9. Beauty Massage, First. 65 

10. Beauty Massage, Second. 66 

11. Beauty Massage, Third. 68 

12. Beauty Massage, Fourth. 69 

13. Beauty Massage, Fifth. 70 















CHAPTER I 

THE WHAT, THE WHY AND THE HOW 

In presenting this New Thought System of 
Physical Culture and Beauty Culture we 
must keep in mind always the fact that it is for 
the use of the child, the young man, the young 
woman, the middle-aged man and woman, and 
finally, the old man and woman; that is to 
say that it is the best system of exercise for 
all human bodies, of all ages. This, you see 
clearly, is a big undertaking. I do not ex¬ 
pect it to win your agreement easily or quickly. 
It will need time to prove itself. But it is 
so arranged that you, whatever your age may 
be, can prove its truth and value for yourself, 
upon yourself, which is the only way of really 
forcing exact KNOWLEDGE of anything 
into your mind. When you have yourself 
proved a thing to be true, you know it to be 
true. In training the mind to knowledge this 
touchstone of personal experience is seldom 
possible. We must take many things as true 
because they are taught as true, but in this 
branch of knowledge, the use of RIGHT 
EXERCISE for the human body, we are 
fortunately able to prove it to the hilt for 
ourselves, upon our own bodies. Let us see 
first what it is we are aiming at in this physi¬ 
cal development, then why we are aiming at 
it, and lastly how it is to be reached. First, 
9 


10 


PHYSICAL CULTURE 


then, what IS the ideal human body, and in 
what should it differ from other human bod¬ 
ies? And here it is to be remembered that 
for the sake of saving 6pace we shall apply our 
argument to the middle-aged body because 
this condition of middle-age is either present 
with you at this time, or will be present later, 
or has been present, and we can reach all 
conditions, of youth, middle-age and old age, 
by using the condition of middle-age as our one 
stock example, on the ground that what you 
know as the condition of middle-age is a 
wrong and false condition, which this system 
of Physical Culture will set right, and that 
what you know as the condition of old age is 
a wrong and false condition, which this sys¬ 
tem of Physical Culture will set right, and 
that the only right and proper and natural 
condition of the physical body and brain is 
the condition of youth, no matter what your 
age may be when numbered in years. 

The right physical body, then, seems to us 
to be the alert body and the alert brain. If 
we must condense this idea into one word, 
let us use QUICKNESS as the symbol. This 
differentiates our aim from great muscular 
development and from great muscular endur¬ 
ance, since we hold these conditions to be un¬ 
natural to youth and therefore unnatural to 
us. We set up no false gods here. If you 
choose to develop your physical body to the 
point where you can lift a weight of 100 lbs., 
and hold it above your head with one hand, 
there is nothing in this system of Physical 
Culture which will either aid you or prevent 


BEAUTY CULTURE 


11 


you from attaining this condition, but it 
seems to us that this is not the highest good 
of the human body. You may, if you choose, 
aspire to rival Jack Johnson, the negro, or 
James Jeffries, the white man, in muscular 
development, but I should like you to bear in 
mind that any gorilla in a South African for¬ 
est could pick up Mr. Johnson and Mr. Jeff¬ 
ries, one in each hand, and knock their heads 
together with ease. A gorilla has the strength 
of eight men, and for quickness Mr. Jack 
Dempsey at his fastest would compare with 
a gorilla as a snail with a bird. Clearly our 
ideal must be something more satisfactory 
than mere strength and speed. But for pur¬ 
poses of definition we will let the word 
QUICKNESS represent our aim, as most 
nearly expressing that alert condition of body 
and mind which is best for man and best for 
woman. 

Coupled with this alertness of body and 
brain must be a freedom from pain, freedom 
from stiffness and soreness of the muscles, 
and freedom from conditions of disease, 
whether they show merely as derangements 
of the healthy functions or as sickness in the 
form of colds, fevers, inflammations, deposits, 
fits, and growths of cancerous nature. There 
must be also a comeliness of face, feature and 
form which is attractive to the eye of the be¬ 
holder as the Greek face and form was at¬ 
tractive in its physical beauty, and lastly there 
must be a feeling of pleasure in mere living, 
which is the natural heritage of the human 
body, and is just as truly our right of posses- 


12 


PHYSICAL CULTURE 


sion today as it was in the days of Homer. 
This, briefly, is our Aim. 

The reason for the writing of this book is 
that the stupidity of mankind has reached a 
pass where we must either call a halt and 
choose another path, or perish of the suffering 
we have brought upon ourselves. This book 
is the other path; the right path. It is as easy 
to follow it as to continue on our way along 
the wrong path. Let us turn back. The 
proof that the way you have been following 
is the wrong way is before your eyes, if it is 
not also in your body and brain, clamoring 
for your attention. Look at the men and 
women of today at forty and fifty years of 
age. The men, fat, bald, short of breath, faces 
lined with care, minds gloomy, despairing, op¬ 
pressed, or hard, bitter, cunning, hypocritical, 
lungs, stomach, and liver out of right order, 
easily worried, easily angered,—certainly by 
no means joyous; a dull lot. The women too 
fat for beauty or too thin, dissatisfied with 
themselves and with life, cantankerous and 
unloving, with faces that show the want of 
harmony within, and tempers that confirm the 
lack; a dreary lot. Men and women both liv¬ 
ing a life of boredom or active suffering that 
is no part at all of human living. Nature is 
free from boredom. Men and women are 
meant, built, planned, by nature to ENJOY 
living. This is their heritage. This is the 
animal part of man, and rightly ours, that to 
eat, to drink, to breathe, to move, to reason, 
to feel, to fight, to love, shall all be active 
enjoyment; that we shall always, as long as 


BEAUTY CULTURE 


13 


we live on earth, be glad to be alive, glad to 
let our bodies function, glad even to suffer. 
This, exactly, is the intent of nature. This is 
the normal thing. Is it not amazing how far 
we have wandered from the right path? What 
a mockery of joyous living have we made of 
our lives! Let us go back and follow the 
right road. It is never too late. We can al¬ 
ways go back and do differently. It is not 
too late for the middle-aged, it is not too late 
for the old. The way is open, and it is very 
necessary that we make ourselves over, physi¬ 
cally and mentally. It is the thing for us to 
do that is most worth our while. This, briefly, 
is the Why. 

Because the human body and brain are built 
of cells, and because these cells are forever, 
from infancy to old age, being built by the 
Chemist of the Body, created, carried, fed, 
nourished, and organized into body-tissue by 
the blood and lymph, and because these cells 
are forever being destroyed to make room for 
new cells, therefore this process of anabolism, 
metabolism and katabolism, that is, the crea¬ 
tion, change and destruction of body-cells is 
something that is within our own control. 
Since the cells of the body and brain are 
blood-cells, bone-cells, nerve-cells, muscle- 
cells, cartilage-cells, etc., etc., upon which 
Thought and Action depend, and since these 
cells depend for their quality and quantity 
upon the food we eat, the air we breathe, the 
exercise we take and the thoughts we think, 
the condition of the cells is almost entirely of 
our own making. When, for any reason, a 


14 


PHYSICAL CULTURE 


cell of the body is inactive it is ready for 
death. When a brain is unused it withers and 
decays. When an organ ceases to function it 
perishes, and when a muscle is not exercised 
it dwindles. The right system of Physical 
Culture must show how to bring the physical 
body to its most perfect functioning by exer¬ 
cise of the muscles, and there must be neither 
danger of excess in these exercises, nor any¬ 
thing in them which would compel too great 
a strain upon the attention, that is to say, the 
exercises must be of such a nature that they 
are one and all invariably and constantly 
NATURAL, or pleasant to perform. They 
must be not only beneficial, they must be also 
exactly the thing that you like to do as well 
as the thing that you ought to do. They must 
give pleasure in the doing. Therefore, because 
all men and women do naturally go to bed at 
night and get up in the morning, these exer¬ 
cises, following the order of nature, must be 
taken IN BED, on waking in the morning, and 
before getting out of bed. Supplementing this 
first and vital rule of nature the exercises may 
be continued with advantage while dressing 
and, when the occasion permits, throughout 
the day, at any time and at any place, but the 
foundation of this physical improvement is 
derived from the morning exercises in bed, 
and this is, briefly, the How. 


CHAPTER II 

THE BREATHING; THE EXERCISES 

Assuming that you have already made your¬ 
selves familiar with this particular form of 
breathing for the cure of Fear and Worry, as 
set forth in detail in the October number of 
New Thought, and in No. 1 of the One-Best- 
Way New Thought Books, of which this 
present book is No. Ill, it is not necessary 
to repeat what has been once fully said, and 
we shall mention the Samadhi Breath here 
only to tell you that if, for any reason, you 
prefer to use the Samadhi Breath instead of 
the breathing exercise given here it will be 
all right to use it. If this book is read by a 
beginner, however, it is best that he should 
know that the Samadhi Breath will follow in 
due time for him, and that he should content 
himself with instructions in breathing exactly 
as given here. 

We rieed not cumber these pages with 
physiology, and the function of breathing re¬ 
quires no attention. The method of breath¬ 
ing is important, however. On waking in the 
morning, therefore, in a sleeping-room in 
which the windows MUST be open all night, 
draw into the lungs, through the nose, as 
much air as you can hold, distending chest, 
ribs and abdomen to the limit, and making a 
strong effort to increase this utmost possible 
15 


16 


PHYSICAL CULTURE 

























BEAUTY CULTURE 


17 


amount of air inspired. Hold this breath for 
a few seconds, and then exhale it all FORCI¬ 
BLY, with a loud snort, as you have seen 
and heard a horse do on being turned out 
into a pasture. Make an effort to empty the 
lungs of all the air in them. You cannot do 
this, but try to do so. When you have got all 
the air possible out of your lungs, then re¬ 
peat the process, inhaling always slowly, si¬ 
lently, thoroughly, all the air you can possibly 
by an effort get into you, holding it a few 
seconds, and then exhaling rapidly and loudly. 
Do this three times, using, if you are able to 
do so, as much contraction of the muscles of 
the abdomen to assist you in the exhaling of 
air as possible. Make the whole process a 
pronounced effort. Best if your face flushes 
red while you are practicing this deep, forcible 
breath. After three of .these complete breaths 
you are ready for Exercise I. 

Exercise I. This is conducted in three posi¬ 
tions. First position as in Fig. 1, lying flat 
on the back, without a pillow under the head. 
Grasp the two posts of the bed head, as far 
apart as you can reach, one in each hand, 
then draw a deep breath, inhaling as much 
air as possible, always through the nose, re¬ 
membering that all inhaling anywhere and at 
any time must be through the nose, and that 
exhaling may be either through the nose or 
through the mouth, according to whether you 
wish the exhalation to be fast or slow. Inhale 
then this deep breath and hold it while you 
strain the muscles of the arms, shoulders and 
chest as far as possible, first throwing your 




















BEAUTY CULTURE 


19 


body to the right turn as shown in Fig. 2, 
then to the left as shown in Fig, 3, and lastly 
back again to Position 1. This complete exer¬ 
cise must be done while you count eight. This 
completes the three positions of the exercise, 
and is to be accomplished while you are hold¬ 
ing the one breath. Make the muscular effort 
as big as possible. You cannot hurt yourself 
in any way by this exercise. It is quite true 
that you may go about your work for a few 
days after you begin this system of Physical 
Culture, with sharp pains below your shoul¬ 
der-blades, and a general idea in your head 
that you have “bust a lung,” but you have 
not. All you have done is to exercise certain 
muscles that were badly in need of it, and 
their flabbiness and lack of resistance is the 
reason for the sharp pains you feel. I have 
been all through this feeling of sharp pain and 
have tested it out thoroughly. The test of a 
right muscular system is one that you can¬ 
not sprain, strain, or cause pain to, no matter 
how much you twist and pull. A right muscle 
is soft and flexible in repose, and tough and 
hard in contraction. Pain and aches are the 
test of its quality. Unless your muscles have 
quality you will be conscious of this pain, ache 
and strain whenever you exercise them. The 
test of the fitness in your muscles, that is to 
say, the proof of their quality, their health, is 
exactly this absence of pain, ache and sore¬ 
ness. When you have done this exercise for 
eight seconds, then exhale the breath, and 
take one deep inhalation and exhalation im¬ 
mediately, before continuing the exercise. 

























BEAUTY CULTURE 


21 


Repeat this exercise six times before passing 
on to Exercise II. 

Exercise II. This takes care of the muscu¬ 
lar development of the stomach and intestinal 
tract, just as Exercise I took care of the arms, 
chest, shoulders, lungs and upper back. It is 
to be taken with the hands flat on the bed, not 
using them in any way to assist the lifting of 
the legs by affording leverage. The whole 
act of the raising and lowering of the legs is 
to be performed by the abdominal muscles, 
assisting the lower trunk. Both the intestinal 
tract and the kidneys take a small share in 
this exercise, but the brunt of it falls upon 
those neglected muscles which affect the 
stomach. They are a marvel of flabbiness and 
uselessness in the average man and woman of 
maturity, but their condition is quite as im¬ 
portant as the condition of the muscles of the 
arms and legs. Exercise II is performed as 
follows: Inhale a deep breath. Holding this 
breath, raise the legs to the angle of 45 de¬ 
grees shown in Fig 4, hold stationary while 
you count eight, and then lower the legs 
slowly to the horizontal position while you 
exhale slowly through the nose. This sounds 
very easy. Repeat this exercise six times, al¬ 
lowing a complete inhalation and exhalation 
between each attempt. You will not find it 
as easy as it sounds. To make it a little eas¬ 
ier for you at the beginning, omit the holding 
of the breath for eight seconds until you reach 
the point where you can accomplish the exer¬ 
cise in the manner and in the time indicated. 
Better for you to perform it in your own way 



























BEAUTY CULTURE 


23 


than to pass it by because you found it diffi¬ 
cult. In those habitual conditions of consti¬ 
pation which are due rather to a lack of tone 
in the stomach and intestines than to errors 
of diet, this exercise is often all that is needed 
to set the system on the right road, and no 
matter how good in all respects your physical 
system may be, this exercise will offer you 
nothing but advantage and improvement. Re¬ 
member that the legs must be slowly lowered, 
and the exhaling slowly performed. To drop 
the legs with a thud is to prove lack of muscu¬ 
lar control caused by weakness of the stom¬ 
achic muscles. The more necessary to 
strengthen them. Do not raise the legs to a 
right angle of 90 degrees, because this is easier 
than the position shown. The angle of 45 
degrees is correct, because it calls for full mus¬ 
cular control. 

Exercise III. Having passed successfully 
through exercises I and II, you are now ready 
for exercise III. Inhale a deep breath, raise 
the legs and flex them tightly at the knees, 
grasping the ankles firmly, one with each 
hand. Now, still holding the breath, lift the 
body into the form of a curved bow or arch, 
with only the toes and the back of the head 
touching the bed. Hold this position while 
you count eight, then slowly exhale and slowly 
allow the body to sink its weight upon the 
bed. Still grasping the ankles, and maintain¬ 
ing the same position, inhale and exhale one 
full breath, and repeat the exercise six times, 
using the one full inhalation and exhalation as 


> 























BEAUTY CULTURE 


25 


your rest-period between each attempt. This 
exercise is for spine, thighs, and back, and 
particularly for the back of the neck and top 
of the spinal column. It is easier for the be¬ 
ginner than Exercise II, and there is no need 
for you to vary it in any way. After a while, 
when you are perfect in its performance, you 
can add to it certain other details, such as 
twisting the body to left and right, while in its 
arched position, but these are vainglorious 
boastings, or “stunts,” as we might say, for 
the purpose of proving to yourself that you 
can do more than is asked of you. Nor is 
this a mean ambition. I should welcome any 
such disposition on your part, feeling sure 
that if it is your inclination to seek to make 
these exercises harder for yourself than the 
printed directions, all is well with the spirit 
in which you are entering upon this work. 
These exercises, and this whole system of 
Physical Culture, you are to bear in mind, is 
designed for the greatest good of all men and 
women, and whenever one among you does 
more than is asked here the body of that per¬ 
son is attuning itself to greater development. 
By no means do we urge you to do nothing 
but what you are told to do. Do as much 
more as you have inclination to do, but do not 
overlook or avoid or slur any of the specific 
things you are here told to do, and be careful 
that in doing more you do not upset the 
foundations of the system which are built 
upon the rock of attractiveness. This is a 
perfect system because it is designed for the 
pleasure and profit of the sluggard. It is for 


26 PHYSICAL CULTURE 

the fat old man and the fat old woman, and it 
must not outwear its joy in performance. 

Exercise IV. This exercise for the neck and 
throat is the last of the bed-exercises. Figs. 
6 and 7 will make clear to you what it is. 
Lying flat on the bed as in the first position, 
with your arms by your sides, inhale a deep 



breath, and holding this breath, expand the 
muscles and tendons of the neck by an effort. 
Hold this distension while you count eight, 
then relax the neck and exhale quickly and 
completely through the mouth. This exhala¬ 
tion is performed rapidly because the relaxa¬ 
tion of the neck is rapid. Nothing would be 
gained by a slow exhalation. Repeat this exer- 



BEAUTY CULTURE 


27 


cise of expanding the neck, to the utmost of 
which you are capable, six times, using one 
complete inhalation and exhalation of the 
breath between each attempt as in the preced¬ 
ing exercises. The value of this exercise, and 
the rapidity of results shown in developing a 
smooth, round, perfectly-formed neck and 



throat, will depend upon the concentration 
you put into this act of distension or expan¬ 
sion, permitting no weakening of the atten¬ 
tion while you are holding the breath with the 
neck distended. If your mind wanders, if 
your attention is not fixed upon what you are 
doing, your neck will instinctively relax of its 
own accord. This must not be. It might oc¬ 
cur to some fair reader of these pages that this 


28 


PHYSICAL CULTURE 


exercise might develop in her a bony, hard, 
powerful, exaggerated sort of neck and throat 
that would be the reverse of beautiful. She 
need be under no such misapprehension. The 
effect is exactly the same in both men and 
women, namely, a rounding of the neck by 
reason of the improvement in the blood-supply 
to the tissues, causing in thin necks an addi¬ 
tion of material and an improved circulation, 
and in fat necks a removal of excess tissue by 
the burning up or destroying by oxygen of 
that excess of fat which has been deposited 
there by an indolent blood-stream, and in 
normally beautiful necks no outward and visi¬ 
ble sign whatever of any change, but a condi¬ 
tion of right muscular control and right circu¬ 
lation of the blood in arteries, veins and capil¬ 
laries. Hence the exercise cannot work any¬ 
thing but good to any kind of neck in either 
sex. 


CHAPTER III 


THE CURE FOR INSOMNIA AND FALLING 
HAIR 

Exercise V. We come now to the last, but, 
as I think, to the most important, exercise of 
the whole system of Physical Culture, namely, 
to the sitting upon the heels, as shown in Fig. 
8. This is the only exercise which is to be 
taken while dressing. It is designed, more¬ 
over, to be used both when you get up in the 
morning, and when you go to bed at night, 
and in this respect it is unlike any other of 
these exercises. It is right and proper for you 
to make use of any of these exercises, such as 
distending the neck, breathing, holding the 
breath, stretching arms and shoulders, etc., 
whenever during the day the opportunity is af¬ 
forded, but it is not designed that you shall 
perform the whole system in its routine, as 
given here, at the time of going to bed. It is 
much too stimulating for such use, and its ef¬ 
fect, taken before sleeping at night, would cer¬ 
tainly be to stimulate the heart and nervous 
system unduly, driving sleep far from you. 
This sitting on the heels exercise, however, 
falls into a different category. It is not only 
a very important part of right physical devel¬ 
opment, but it is also a sleep-producer, and a 
practical cure for any condition of insomnia, 
whether of nervous origin or induced by ir- 
29 


30 


PHYSICAL CULTURE 



































































BEAUTY CULTURE 


31 


regular habit. This is so important that it is 
worth examining closely. Let us first see how 
it is done and then what it does for you. This 
is your last morning exercise and your only 
night exercise. Sit upon your heels as shown 
in Fig. 8, with your knees touching the bureau. 
If they do not touch the bureau you cannot 
use both hands, and you may wish to use 
both hands. Sit thus for ten minutes, night 
and morning. Ten minutes is a long time in 
which to do nothing, and we must occupy the 
time profitably to hasten its passing. Occupy 
this time therefore in the careful combing of 
the hair. It falls strictly in the department of 
Beauty Culture this attention to the hair, and 
its treatment, but we must take it out of its 
right order, and discuss it here, because Exer¬ 
cise V cannot be clearly understood otherwise. 
The human hair, then, requires for its nourish¬ 
ment and growth right attention only. It does 
not require alcoholic lotions, ointments, oils, 
perfumes, or anything whatever, but to be 
kept clean by a shampoo with soap and water 
once in ten days, and to be combed thoroughly, 
with a strong, small-toothed comb, for ten 
minutes, night and morning. Combing is bet¬ 
ter than brushing because it gives a greater 
tug to the hair-roots. The right treatment for 
the hair is, if you understand, to grasp it in a 
handful and try to pull it out of the head. If 
there is any way you know of by which you 
can pull your hair out by the roots, this is the 
thing for you to try to do, because if your 
hair comes out by this treatment it means that 
it will shortly come out without this treat- 


32 


PHYSICAL CULTURE 


ment. It means that the hair is weakly rooted 
in the head, that the secretions are in some 
way interfered with, and that the sooner it is 
pulled out the sooner new hair will grow in its 
place. If, on the other hand, you avoid giving 
your hair any strong treatment of this kind, 
favoring the weakness and endeavoring to 
preserve what hair you have by very gingerly 
brushing or combing it, taking care not to 
touch the scalp except tenderly, you will hold 
on to what hair you have to the point where 
the hair-cells are definitely destroyed by poor 
assimilation of nutriment from the blood, and 
it is a matter of the greatest difficulty to cause 
new cells to function in place of the old. In 
some cases it cannot be done at all. Under¬ 
stand that your hair will thank you for rough 
treatment. It is designed for it. It is meant 
for a covering. It is not even meant to be 
covered in the heat of summer or the storms 
of winter. A hair is merely an elongation of 
that amazing covering of the face and body, 
the epidermis, or outer skin, having no nerves 
of sensation in itself, and being fed by the 
blood with coloring matter, and by the sebace¬ 
ous glands with oil, and with certain mineral 
molecules of fluoride of lime, silica, etc., by 
blood and lymph, and all it asks of you is that 
you keep parasitic animal and vegetable germ- 
life out of your scalp, and that you stimulate 
the blood and glands of the scalp by rubbing, 
massaging, combing or pulling, every day, for 
the sake of loosening the scalp about the hair- 
roots and giving them a chance to receive the 
nourishment from the blood which is necessary 


BEAUTY CULTURE 


33 


for their life. Only neglected hair ever turns 
gray or falls out. Or, if this statement seems 
to you contradicted by facts which have come 
under your observation, let me add that if 
there is no history of malignant fever or dis¬ 
ease of the scalp or disease of the blood in the 
case, then only neglected hair ever turns gray 
or falls out. If you will attend to the reason¬ 
able needs of your hair it will not fail you. 
Heredity has nothing at all to do with the 
matter. The condition of my hair-cells has not 
come to me from my father or my mother. The 
condition is due to what I have done or have 
not done with my hair-cells, and to the condi¬ 
tions under which my hair-cells are laboring 
today, and to nothing else whatsoever. It is in¬ 
cumbent upon you, therefore, if you would not 
be disappointed in your hair, not to disappoint 
your hair, but to give it this daily and nightly 
combing with a small, strong comb that will 
permit you to pull it through without breaking. 
There is no harm at all in feeding oil to the 
hair and rubbing it into the scalp, and it is 
just barely possible, but not probable, that the 
sabaceous glands at the root of each individ¬ 
ual hair may thank you for your assistance and 
try to make use of the oil you offer, but, if 
they are unable to make oil for themselves, the 
fault is yours, and this is the only right, proper 
and natural way in which hair is oiled. It is 
the circulation of the scalp that is calling for 
attention, and not the hair-strands for oil. 
The hair is self-oiling, and the process cannot 
be improved upon. There is only one exactly 
right and proper soap upon the market for use 


34 


PHYSICAL CULTURE 


in shampooing the hair, but it has the merit 
of being the cheapest in price, and for this 
reason I wish you to remember to use it. It 
is called Physicians and Surgeons Soap, and 
is made largely of cocoa-nut oil. The price 
used to be 10 cents a cake, at all druggists. 
Nothing else is so good as this, no matter 
whether you pay 50 cents or a dollar for a 
bar or bottle of it. You have heard and read 
from your infancy up of hair growers and hair 
tonics. There is no such thing as a hair 
grower, and there is no such thing as a hair 
tonic. There never has been and there never 
will be, because there never could be. Apart 
from the hair entirely, this exercise of sitting 
upon the heels is a vitally important one for 
all men and women. In middle-age and in 
old age particularly, men and women both 
complain of stiffening of the joints, ligaments 
and tendons of the body. The tendency of the 
body is to convert cartilage into bone with the 
passing of the years, which is the reason why 
the bones of young children are so much less 
liable to break than the bones of their elders. 
When the animal content of the bone-cells has 
given place to a large extent to the mineral 
content, the bone has taken on that much extra 
brittleness. In middle-life the joints have a 
tendency to creak. This is a bad sign, pointing 
to lack of synovial fluid, for instance, at the 
knee-joints and ankles, and this means, in plain 
talk, a lack of oil. The joints of the body must 
be oiled if the machine is to run smoothly. Oil 
is only a figure of speech and I am not saying 
here that the synovial fluid is the same thing 


BEAUTY CULTURE 


35 


at all as the fat and oil secreted by the 
sebaceous glands, for example. But it is very 
necessary, if you are to keep your joints in 
right working-order, that there shall be no 
creaking or snapping when you bend them 
quickly. This exercise of sitting upon the 
heels is the best means of’oiling the knees and 
ankles that has ever been known. The effect 
upon you at first will be pleasant or painful 
in the exact degree in which you are in need of 
this exercise. If your joints are in a bad way 
you will feel tired out, crippled and lame, by 
even five minutes of this siting on the heels, 
but I ask you to persevere, and continue it 
daily and nightly, exactly as I have advised 
here, and tell me in three months just what 
difference this simple thing has brought about 
in your system. There will be no cracking of 
the joints any more; there will be greatly im¬ 
proved power of climbing stairs, or climbing 
hills, and there will be no cramping of the muscles 
of the thighs or of the calves of the legs after 
exercise. Finally there will be no such thing as 
sleeplessness or insomnia for you, because in¬ 
somnia, no matter what its indirect cause may 
be, can be caused directly by one thing, and 
one thing only, namely, the presence of too 
much blood in the brain, causing activity of 
the thought, causing wakefulness. Sitting 
upon the heels draws the blood from the brain 
by inducing a fatigue of the muscles of the 
thighs and knees and ankles, and this equalizes 
the circulation, and promotes sleep. More¬ 
over, this exercise stands strictly in a class by 
itself in this regard. I do not know of any 


36 


PHYSICAL CULTURE 


other way whatever in which you could by 
exercise draw the blood from the brain with¬ 
out at the same time stimulating the heart’s 
action to such a degree that the good sleep- 
producing result would not be upset and 
brought to nothing. Observe that by sitting 
upon your heels you do not in any way trouble 
the heart or nerves and therefore you make no 
demand upon the nervous system, but permit 
the system as a whole to return easily to its 
right equanimity just previous to the oncom¬ 
ing of sleep. That is the rationale of this 
method as a sleep-inducer, superior not only 
to those abominable coal-tar products favored 
by the medical profession, but superior to any 
other means of inducing sleep in the refractory 
and highly-strung nervous organizations of 
modern men and women. Let us be thankful 
that nature has it in her power to give us the 
choicest of her blessings when we have the in¬ 
telligence to take them from her hand. You 
hear of men who have shot their nerves to 
pieces dying for want of one night’s sound 
sleep. There are a hundred drugs in the Phar¬ 
macopoeia quoted as excellent sedatives to the 
brain and therefore excellent hypnotics, but I 
never read in any medical journal that the mere 
practice of sitting upon the heels at night 
MUST produce sleep and could not by any 
possibility prevent its appearance. My prin¬ 
cipal indictment of Germany is not the past 
four years of war, but the insidious flood of 
coal-tar derivatives which she has let loose 
upon a friendly if credulous civilization in the 
name of Advancing Medical Science. 


CHAPTER IV 

THE SEX-INSTINCT; ITS USE AND ABUSE 

Nature has implanted in all her creatures a 
sex-attraction of such compelling power that 
its observance will not be hindered though 
death or injury await its fulfilment. The 
drone or male bee gives his life for his love; 
the scorpion, the praying mantis, and the 
tarantula satisfy the hunger of the female with 
their devoted bodies after satisfying her af¬ 
fection, and the greater of the four-footed ani¬ 
mals, the moose, the buffalo, the deer, and the 
horse in its wild state, are urged by the sex- 
instinct to do battle upon each other in the 
presence of the female in order that she may 
reward with her favor the boldest, the strong¬ 
est and the best among them. Among the ani¬ 
mals, with the sole exception of man, the mat¬ 
ing-instinct is self-protecting, for the advan¬ 
tage of the offspring. In man alone no safe¬ 
guard has been thrown about the bearing of 
children, and in man alone the sanctity of the 
pregnant condition is violated. It should be 
taught in schools, it should be read in books, 
it should be thundered from pulpits, that a 
woman pregnant is a woman sealed from a 
profane touch. Are we lower than our four- 
footed kindred in the scale of right and wrong 
that we do not know this, or do not heed it? 
Thanks to the clean teaching of some illustri- 
37 


38 


PHYSICAL CULTURE 


ous women it is coming to be accepted as rea¬ 
sonable that a woman shall be the sole custo¬ 
dian of the rights of her own body, and, after 
four thousand years of contrary practice, es¬ 
tablished by men and sanctified by Church 
Dogma, it is being at last taught here and 
there that the rights of the unborn child must 
take precedence over the appetites of the par¬ 
ent or parents. The right of the child to be 
well-born is now fairly acknowledged. The 
basic truths of Eugenics do not, as many sup¬ 
pose, center about the choice of father and 
mother, or the selection of the parents, but 
about the customs and conduct of the mar¬ 
riage-observances during the nine months 
which elapse after conception before the birth 
of the child. This is now held to be of equal 
importance with the selection of the parents, 
and their freedom from disease. 

The whole subject of sex-energy is of such 
importance to the physical and mental well¬ 
being of all men and women, and bears so 
exactly upon the happiness or misery of the 
young and middle-aged, that we think a little 
clear instruction thereon is advisable in this 
system of Physical Culture, especially since 
most of the mistakes that are made in the lives 
of the married, leading to unhappiness, aver¬ 
sion and divorce, might in great measure be 
avoided if certain physical truths were under¬ 
stood and certain rules of practice adopted. 

The Sex-Problems of Youth. Shortly after 
the time of puberty in the young of both sexes 
the physiological changes which result from 
the physical developments of the growing bod- 


BEAUTY CULTURE 


39 


ies produce certain results which are most 
noticeable during sleep, when the governing 
restraint of the reasoning mind is absent and 
the subconscious is in control. These results 
take the form usually of voluptuous dreams 
in which some one of the opposite sex figures 
prominently. On waking to consciousness the 
feeling of the dreamer is one of shame, and in 
exceptional cases, if the home teaching and 
training on these subjects has been defective 
or lacking, there is a poignant conviction of 
sin. It is shocking, indeed, but only because 
the young man or woman has not been taught 
by the mother or father that these things are 
entirely natural, and are evidence only of a 
developing sexual nature. They are neither 
bad nor good; they are merely natural, and 
common to all mankind. Because of the deep 
impression which they make upon the wak¬ 
ing mind, however, it too frequently happens 
that these experiences have effects which are 
the reverse of good and which may, if not 
counteracted by wise counsel from those in 
authority, who can speak both with love and 
understanding, affect both mind and body in¬ 
juriously. The young man in particular, if 
he be a bright, strong, clean-minded youth, 
who loves physical exercise and takes a pride 
in his athletic prowess, feels dispirited as a 
direct consequence of these experiences and 
believes that his system is being drained of its 
force. There are certain human hyenas, under 
cloak of a medical degree, who prey upon 
these fears of young men, and send out leaflets 
and booklets picturing the horrors of prema- 


40 


PHYSICAL CULTURE 


ture decay, and early insanity, as the result 
of what they call Night Losses. It is but just 
to an honorable profession to say that such 
men are held in abhorrence by all physicians 
as a class in all lands. The important thing 
for us to remember, however, is not how they 
are regarded by physicians generally, but how 
their leaflets are regarded by the young men 
who devour their contents. It is unhappily 
true that fully seventy-five per cent of these 
young men believe that what they read therein 
is fact. I may give a case in point to show 
how prevalent is this belief. In the year 1898 
I was teaching Suggestive Therapeutics to a 
class of thirty students of Osteopathy in a 
northern town. They were as a class well 
above the average, physically and mentally. 
Of these thirty, twenty, or two-thirds of the 
class, came to me privately to ask if there was 
not some way by which the mind could be 
controlled during sleep so that the voluptuous 
dreams could be held in check. It will simplify 
this instruction if I repeat in substance here 
just what I told these young men. “This 
thing you speak of,” I said, “is natural to 
healthy human life. Its absence is the un¬ 
natural thing. If you were a man who had 
lived out his life before his time; if you had 
lived fast, and especially if you had been a 
hard drinker, you would have no such experi¬ 
ences. The impotent man does not have them. 
You must not regard them as either moral or 
immoral. When you stick a moral value upon 
them and regard yourself as a sinner because 
of them, you make them evil, because you give 


BEAUTY CULTURE 


41 


them a power to hurt you through the depres¬ 
sing effect of your thought upon your nervous 
system. You can grow weak, feeble, discour¬ 
aged, and lose in weight, and lose in energy, 
and lose in ambition and power, entirely by the 
effect of such thoughts. The mere function¬ 
ing of your sexual nature is not weakening to 
you, but the thoughts you hold regarding it are 
not only weakening, but can be deadly. The 
human semen is only mucus. The gland that 
secretes this mucus also carries with it the 
life-principle, or spermatozoon, but that fact 
has nothing to do with the secretion of the 
mucus. If the gland discharges its mucus it 
is because your system required it, and for no 
other reason. Instead of shame you should 
feel glad that the glands are secreting natur¬ 
ally and rightly. This is nature’s way of teach¬ 
ing the fact of sex to her children. We, being 
naturally mutton-heads, pervert her instruc¬ 
tions by talking of sin and shame in connec¬ 
tion with her instruction. If we are religious 
we repeat in Church on Sunday that insane 
moan of David the Harpist of Israel, ‘Behold, 
I am shapen in wickedness, and in sin hath 
my mother conceived me.’ We have reached 
a time when we do not agree with the Hebrew 
idea of concubinage as the proper position of 
woman, and therefore we have reached a time 
when we disagree with David’s lament, but we 
have not reached the time when we think and 
act consistently on this subject, and acclaim 
the sex-relation as sacred. We shall come to 
that later. For you, understand that you 
should be proud rather than ashamed, and let 


42 


PHYSICAL CULTURE 


me hear no more about the weakening effects 
of this natural human experience.” I am glad 
to remember that the good effects of this kind 
of talk were immediately apparent in these 
young men, and I think it safe to assume that 
they passed on these truths to others when 
the time came for them to speak. 

The Marriage Relation. Some twenty years 
ago a highly gifted woman by the name of Ida 
Craddock taught in her classes that there was 
more in the act of marriage than a gratification 
of the senses, and published a book on the 
subject. In some way this book was taken 
up by an association, a so-called Purity League, 
and this woman was arraigned, found guilty, 
and sent to prison. She died there. With all 
my heart I hate and loathe this form of detest¬ 
able cruelty which man practices on man. I do 
not believe in any hell, and therefore doubt 
that her persecutors are roasting in the 
lake of fire and brimstone for a thousand 
years to make atonement to Ida Craddock. 
She taught something of vital importance to 
men and women, and the blind idiots slew her 
for it. She taught that the sexual act was a 
symbol only, and that the happy marriage 
must be, and could only be, an ideal state, a 
perpetual courtship. We all admit this to be 
true. We all know it. Poets, our most en¬ 
lightened seers, having the clearest vision of 
truth, have told us this. But Ida Craddock 
did more than rhapsodize about the ideal mar¬ 
riage. She taught the how and the why. Alice 
B. Stockham has followed the same line of in¬ 
struction in Karezza or The Ethics of Mar- 


BEAUTY CULTURE 


43 


riage, one of her books, written with delicacy 
and insight. Ida Craddock taught the funda¬ 
mental thing, a thing of the greatest impor¬ 
tance to men and women today who wish to 
make a heaven of their home, namely, that the 
sexual act between a man and a woman, when 
inspired by pure love, is a holy thing, and has 
a two-fold purpose, to produce children, and 
to increase love. The two purposes are dis¬ 
tinct, and the two sexual acts are distinct. The 
common belief, and the common practice, is 
that the two acts are one and the same. Ida 
Craddock taught that the completed sexual 
act, securing the impregnation of the ovum 
of the female, was permissible only when it 
was the desire of both the man and the woman 
that a child should follow. At any other time, 
and at all other times, the sexual act must not 
be completed, neither by the man nor by the 
woman, but must be controlled by both. This 
abstinence from completion of the sexual act 
on both sides, in her view, was the highest 
form of the exchange of love-magnetism, lead¬ 
ing to a closer love and affection between the 
man and the woman, and to a condition of per¬ 
petual desire of each for each. That was the 
gist of her teaching. There are many of us 
today who know that she was uttering inspired 
truth when she so taught, and the doctrine of 
the conversion of energy from the sexual to the 
mental and upward to the spiritual is no new 
thing, but it becomes a vitally important thing 
when it is realized that just such a very simple 
thing as sexual-exhaustion is at the bottom of 
most of the unhappy marriages and their sub- 


44 


PHYSICAL CULTURE 


sequent tale of disgust in the Divorce Court. 
Let us not permit any prudery to forbid our 
complete understanding of this matter. The 
practice of self-denial in marriage, to the ex¬ 
tent of avoiding the completion of the sexual 
act is, to the student of Physical Culture, de¬ 
sirous of training mind and body to the highest 
state of excellence, a necessary means of pre¬ 
serving that sexual energy which is the poten¬ 
tial of all the sum of his energies, muscular, 
nervous, mental and spiritual. This teaching 
will find no favor among physicians. They 
point to the fact that continent bachelors, and 
spinsters, who are both thwarting nature in 
their celibate lives, pay the penalty of disre¬ 
garding her wise laws by a dwarfing of their 
mental and physical vigor. This, with some 
notable exceptions, Miss Willard, and Miss 
Fawcett, for example, is in the main true. It 
is true that the unmarried woman dries usually 
into an angular and unprepossessing female, 
with a strident voice, and too often with a 
melancholy disposition, while the male ascetic, 
if he persists in living the continent life, is 
more than likely to finish it in an asylum for 
the insane. This is true, with notable excep¬ 
tions to its uniformity. But I would call the 
attention of physicians to this important dif¬ 
ference in the two conditions. In the case of 
our married couple who practice this conti¬ 
nence in the married state they are kept sane 
and upheld and strengthened in their observ¬ 
ance of this self-denial by the fact that this 
thing is of their own choosing. They have the 
good results of their self-control constantly 


BEAUTY CULTURE 


45 


with them and before them in the added pleas¬ 
ure which each takes in the society of the 
other, in a thousand tendernesses each for each 
which find daily expression, in a keen desire of 
each for each, which means an entire absence 
of satiety, in a word, in the increase of their 
love for each other. Furthermore, it is to be 
remembered always that this practice of self- 
control in marriage is only the application by 
reasoning man of that fine exclusiveness of the 
dumb beasts who use the procreative instinct 
for the one and only right purpose of beget¬ 
ting offspring. This is always and forever the 
one right purpose of the completed sexual act, 
and it is strange indeed that I should be argu¬ 
ing in favor of a practice by men and women 
which no dumb brute in creation disregards. 
Considered from this angle is it not amazing 
that such counsel and instruction should be 
necessary for the good of mankind? Are we 
nothing but a race of congenital idiots with 
criminal tendencies? Let us prove the con¬ 
trary, and it would be no bad start in the 
direction of maintaining that man is the supe¬ 
rior of the brute if we resolve in this particular 
to do with conscious purpose something that 
an animal, guided by instinct only, does for 
the advantage of the species. 


CHAPTER V. 


THE PHYSICAL IDEAL 

It has been made clear that we are not to 
regard the development of ridges of muscle as 
the ideal of human physical attainment, but 
rather a smoothly rounded physique, straight, 
slim, supple and quick. The muscles must 
play under the skin, with a rippling effect. 
The quality of the muscle is sought rather than 
the quantity; the aim is the strength of steel, 
rather than the bulk of iron. We have consid¬ 
ered the exercises which are required to pro¬ 
duce in the physical body of man or woman 
this condition of muscles of quality which will 
show strength, contractility, expansion, and 
endurance, and which will not stiffen under 
exercise, or go lame under strain. Now you 
are to consider the fact that in order to keep 
this physical body of yours at all times in the 
right muscular condition you must know what 
to do in the day-time to keep the muscles sup¬ 
ple, with the minimum of effort, and the least 
expense of time and attention. Nothing in 
this system of Physical Culture must be al¬ 
lowed to be a trouble to you, or we defeat our 
own purpose, which is to teach you how to 
get the biggest results with the least effort 
and in the shortest time. Therefore, you will 
bear in mind that the day-time exercises that 
follow now are of the simplest kind, but quite 
46 


BEAUTY CULTURE 


47 


as important to the effect sought as the exer¬ 
cises which are taken in bed. And before we 
go into the detail of them let us consider the 
muscular efficiency of the domestic cat, be¬ 
cause our ideal of muscular perfection for the 
human being is very like the muscular attain¬ 
ment of the cat, or the tiger, or any of the 
feline tribe. The familiar expression, “quick 
as a cat,” has a deep significance. 

The Cat in Repose. You probably have a 
cat of your own at home. Let us take a look 
at her together. You notice the sleekness of 
her body; the absence of any hardness of mus¬ 
cles ; the softness of the flesh under the loose 
skin. You see that she is a pattern of stillness 
When in repose. 

The Cat in Action. Now she yawns, 
stretches her four legs one after the other, 
stretches even her neck, and goes out into the 
yard. No stiffness in her walk, you perceive, 
but a grace of motion, due to the co-ordination 
of all the muscles. Now she is met by a small 
dog, a stranger, and in a mood for a frolic. The 
cat does not care for frolics with strange dogs. 
She stops, fluffs her tail to three times its 
usual size, opens her mouth, spits, curves her 
back into a hoop, and, since the foolish dog 
takes all these danger signals as part of the 
game, and moves a few feet nearer with joyous 
barkings, she moves one paw, as quick as light¬ 
ning, once, twice, seeming to pat the dog’s 
nose with it, and instantly she has turned, 
leaped ten feet up the side of a tree in two 
bounds, and is looking down upon the dog 
below almost before he has had time to realize 


48 


PHYSICAL CULTURE 


that his nose hurts where she tore it with her 
claws, and that he has good reason to be very 
angry indeed. This little drama is enacted 
almost daily where cats and dogs meet, and it 
is interesting to us because of the speed shown 
by the cat. If, when she put out her paw and 
stroked the dog’s nose for him you had been 
able to touch her foreleg it would have felt as 
hard as metal. If, at the same time, you had 
been able to stroke her back you would have 
felt the muscles rippling in motion under that 
sleek skin, smoothly rounded masses of mus¬ 
cular tissue, varying from hard to soft as the 
cat’s intention of using those particular mus¬ 
cles varied, and finally, when the leap to safety 
was called for, you notice that it was effected 
with the same lightning speed, the same ease, 
and the same sureness. There seemed to be 
no more effort about that swift leap up the tree 
than in the cat’s leisurely walk into the yard 
from the house. Now this simple thing, this 
effortless action, is tremendously important to 
you, and it is on this account entirely that we 
use the cat as our illustration and example of 
the highest possible attainment in human 
physical development. Because this catlike 
swiftness is something that you must attain, 
and I propose to show you on what it depends, 
and therefore how you may make it your own, 
with the least possible expenditure of time, 
trouble and effort. 

Expansion and Contraction of Muscles. In 

the illustration which goes with the neck exer¬ 
cise, which you have already been taught, and 
in the pushing and pulling and stretching exer- 


BEAUTY CULTURE 


49 


cise in bed, you will have noted the muscular 
effort which causes a muscle to harden itself, 
and which is followed by a softening or relaxa¬ 
tion as soon as the muscular effort terminates. 
The necessary exercise for a muscle of the 
human body is comprised in these two condi¬ 
tions of muscular contraction and muscular 
relaxation. Notice exactly what is being said 
here. The growth and development of muscu¬ 
lar tissue in the human body, the right develop¬ 
ment, you understand is meant here, the devel¬ 
oping of QUALITY in the muscular system 
of the body, is brought about in its most per¬ 
fect form by nothing else than the hardening 
and relaxing of a muscle or group of muscles, 
in regular alternation. The tempering of the 
muscle, which means teaching the muscle to 
endure strain without fatigue, is brought about 
by hardening a muscle or group of muscles by 
an effort of the will long-continued. Get this 
point quite clearly in your head, because it is 
the pith and marrow of this system of instruc¬ 
tion. When, by an effort of the will, you 
clench your fists, harden the muscles of both 
arms from the wrists to the shoulders, and at 
the same time stretch taut and harden the mus¬ 
cles of the chest and shoulders, you can hold 
this position of tenseness of the muscles exactly 
as long as your muscles are or are not of right 
quality. If your muscles are loaded with waste 
matter, fat, etc., and poorly supplied with oxy¬ 
gen, you can hold this position of tenseness but 
for a very short time. If your muscles are of 
right quality you can hold it for as long as ten 
minutes without relaxing. If your muscles are 


50 PHYSICAL CULTURE 

of poor quality and you compel yourself to 
hold this position of tenseness for ten minutes 
you will feel a stiffness afterwards in the mus¬ 
cles used, with, very possibly, pain and sore¬ 
ness persisting for some days. Now we are 
getting to the heart of this matter. Nothing in 
the way of hard training of the body, or lift¬ 
ing of weights, or practice of feats of walking, 
running, jumping, etc., is required in order to 
bring your muscles into the right condition of 
quality. Nothing whatever is required of you 
but the practice of this alternate contraction 
and relaxation of your muscles by a simple 
effort of the will. This is the secret of build¬ 
ing muscles of the quality of the cat’s, soft in 
repose, hard in action, and capable of the 
maximum of efficiency with the minimum of 
effort. 

Your Day-Time Exercise. The easiest way 
for you to begin this habit of muscular control 
is to start it as soon as you go out of the house 
in the morning. Make it an invariable habit, 
on leaving the house at any time of the day, 
to draw in through the nostrils a deep breath 
of air, and hold it while you count eight, or 
while you walk eight steps; then expel it with 
force, through, either the mouth or the nostrils, 
emptying the lungs as completely as possible. 
If you make this your invariable rule you will 
make yourself practically immune against colds 
or chills. It is the golden rule of health of 
body, quickening the circulation, increasing the 
heart-action, vitalizing the system. Now, in 
order to build the muscles of quality, which is 
the main object of this instruction, it is only 


BEAUTY CULTURE 


51 


necessary that you add to this deep breathing 
effort, while you are walking along, the act of 
expansion of the neck, clenching of the fists, 
hardening of the muscles of the arms, harden¬ 
ing of the muscles of the shoulders, hardening 
of the muscles of the abdomen, hardening of 
the muscles of the thighs and hardening of the 
muscles of the calves of the legs. It seems to 
you, perhaps, as you read this, that it amounts 
to a lot of work and gives you far too much to 
take care of, but it is not so at all. It is the 
easiest thing you ever attempted. You may 
either do it by degrees, teaching yourself first 
to take the deep breath and at the same time, 
while holding the breath, and walking the 
eight steps, hardening the arms only, then 
relaxing the muscles of the arms while you 
exhale the breath, or you may attempt the full 
and complete hardening of the body-muscles, 
arms, neck, shoulders, chest, abdomen, thighs 
and calves, as given above. It does not matter 
whether you do it by degrees, or do it all at 
once from the beginning. Since our purpose 
is to get the biggest results for you in the 
shortest possible time our advice is that you 
practice this whole exercise at once from the 
beginning. It produces new growth of mus¬ 
cle-cells by stimulating the cells to get rid of 
their waste; it tones the muscle-fibres; it stirs 
the muscle-cells to take more oxygen and ma¬ 
terial from the lymph; it develops the power 
of the muscular tendons, and, in a word, it con¬ 
verts weak muscle into muscle of quality. 


CHAPTER VI 


THE SECRET OF BEAUTY 

Beauty’s Essence. It is not generally under¬ 
stood that the beauty of a woman is dependent 
upon two things exactly, namely, her fat and 
her muscles. This is so strange a saying that 
it will be denied as a fact. It is, however, lit¬ 
erally true. In spite of the popular jibe that 
“Nobody loves a fat man!” there is no beauty 
without fat. The smooth curves and contours 
of youth are due to two things, the presence 
of fat-cells beneath the skin, and the presence 
of muscular tissue, or groups of muscle-cells, 
in place. The haggard face of age is due in 
both sexes to the absence of fat and to the sag¬ 
ging of the muscles of the cheeks, mouth and 
chin. It may be more than a sagging, it is 
often a complete disappearance of muscular tis¬ 
sue ; an atrophy. The lines and wrinkles which 
add to the appearance of age in the face are due 
to the same cause, namely, an absence of fat 
and a loss of muscular tissue. The looseness 
of the skin, which folds itself into these lines 
of age, is, of course, not a sign of a stretching 
of the skin, because the skin is in quantity the 
same in age as in youth. It is a sign only of 
want of material, fat and muscle, beneath its 
surface, to fill out the looseness of the skin on 
face, hands and neck. The cure of the appear¬ 
ance of old age in the face is, evidently, to 
52 


BEAUTY CULTURE 


S3 


cause new fat-cellS and new muscle-cells to 
occupy the spaces they formerly filled in the 
face of youth. Before we discuss the right 
and only method of accomplishing this end, let 
us devote some little attention to the absurdity 
of the modern method of removing these marks 
of age from the face of woman. 

Creams and Lotions and Skin-Foods. There 
are a thousand different complexion creams 
on the market, and there is scarcely an Amer¬ 
ican or European woman alive who does not 
use some form of cold cream on her face for 
the improvement of her skin. Supplementing 
the use of the creams is the common use of 
skin tonics or astringents for the removing of 
wrinkles by causing the loose skin to contract 
and tighten. Speaking now with accuracy and 
moderation, it is true that every face cream, 
lotion, or skin food that ever was made, sold, 
and used, is an absurdity, bringing about 
exactly the condition of looseness of the skin 
which its use was intended to prevent. Think 
a moment. The human skin, like the skin of 
any other animal, is a covering of what in its 
tanned condition would be leather. If you 
apply grease or fat to leather what happens? 
What happens when you rub oil into leather? 
It stretches, does it not? Most certainly it 
does. The same result follows when you rub 
oil, creams, or fat, into the human skin. The 
only benefit derived from the process, and it is 
admitted that this is a great benefit, so great 
that it practically offsets the injury caused by 
the fat and creams—the only benefit comes 
from the rubbing, stroking, smoothing and 


54 


PHYSICAL CULTURE 


exercising of the skin wherf the fats are being 
applied. This massage, or stroking, stimulates 
the lymph of the blood to get rid of its wastes, 
stimulates the capillaries and blood vessels to 
greater activity in nourishing the tissues, and 
stimulates the cells to re-building of wasted 
tissues. This massage is so good for the skin 
that it more than compensates for the foolish¬ 
ness of stretching the texture of the epidermis 
with fats and oils. It is hardly necessary for' 
me to assure you that there is no such thing as 
a skin food outwardly applied. The food for 
the skin comes to it from the blood and lymph, 
and from nothing else at all. The cells of the 
epidermis cannot take any nourishment what¬ 
ever from the outside; nothing whatever can 
be accomplished by rubbing any cream or 
lotion into the skin except a temporary clog¬ 
ging of the artesian wells of the skin, the min¬ 
ute pores through which water is forced up 
from within to the surface. This does no great 
harm. There is no such thing as choking these 
sweat-glands by anything short of a coat of 
varnish. They will act through all thicknesses 
of dirt. They will force their water through 
deposits of dried perspiration, accumulations 
of days, weeks and even months of neglect, 
and do their part to keep the unclean body in 
its best possible condition of cleanliness within. 
The evil of creams applied to the skin is only 
that they do exactly the thing which it is 
hoped they will prevent, namely, they cause 
the skin to lose its natural elasticity and thus 
contribute to its looseness, flabbiness and 
stretching. 


BEAUTY CULTURE 


55 


Skin Tonics. The application of some form 
of alcohol or witch-hazel and alcohol to the 
skin of the face as a tonic, or some preparation 
of alum as an astringent, is, as you perceive 
from the foregoing, merely an absurd custom, 
of no value whatever apart from the massage 
of the skin and tissues concerned. It is not 
possible for anything whatever to produce a 
contraction persisting for more than a short 
space, which must naturally be followed by a 
relaxation of the skin to its former condition. 
It is possible by use of such an astringent as 
common vinegar to produce a temporary con¬ 
traction of the skin, lasting for as long in some 
instances as one hour, but usually disappearing 
in from ten to twenty minutes. It should be 
evident to you now that, apart from the slight 
contraction and expansion produced upon it by 
hot and cold weather, or by hot and cold 
water, the skin of the face and body does not 
contract, or diminish itself to less space, but 
remains practically of uniform quantity from 
the age of fourteen or fifteen till death. Clearly 
the desired contraction, or taking up of the 
slack, can only be brought about by one thing, 
namely, the tightening of the skin from be¬ 
neath, by building new tissues to fill the hol¬ 
lows caused by the years. From this it follows 
that if all women, from their youth onward, 
took the trouble to keep these hollows filled, 
by daily massage of their faces, the blood and 
lymph would take care that there should be no 
inactivity of the fat cells and muscle cells 
beneath the skin, and consequently there 
would be neither lines, nor wrinkles, nor sag- 


56 


PHYSICAL CULTURE 


ging muscles on the face of age. The sweat 
glands, and the sebaceous glands, supply the 
surface of the body with the minute quantities 
of oil the skin requires to present the bloom of 
health, and a frequent washing of the skin of 
the body with good soap and warm water, 
followed by cold water, is all that is required 
to cause the blood to clear the complexion of 
sallowness, tone the facial muscles and redden 
the cheeks with the hue of health. The mas¬ 
sage is the miracle-worker, and there is, of 
course, a One-Best-Way in which this massage 
is to be applied. 

The Daily Bathing. Leaving the massage 
on one side fot the moment, let us give a little 
thought to the simple every-day habit of cleans¬ 
ing face and body. Warm water and soap 
must always be followed by the dash of cold 
water for the toning of the skin of face, arms 
and body. We must seek for the reaction of 
the cold water, and if it does not readily appear 
we must compel its appearance. This reaction 
is the flow of blood to the surface after it has 
been repelled by the shock of the cold water. 
It is a very important thing in the rebuilding 
of fat cells and muscle cells in the old face and 
neck that this reaction should be vigorous and 
complete. It is recognized by the reddening 
of the skin. If it is slow in appearing it may 
be produced by bathing the face in water that 
is hot, and following this immediately by the 
dash of water that is ice-cold, after which the 
face should be patted only with a towel and 
the massage of the face be immediately begun, 
and continued until the skin of the face and 


BEAUTY CULTURE 


57 


neck are smooth and dry and glowing with 
warmth. The point to remember here is that 
it is the massage with the hands which pro¬ 
duces this condition of warmth and complete 
dryness of the skin. It is not to be produced 
by the rubbing with the towel. Three or four 
times daily are not too many for the washing 
and massaging of the face and neck, but for 
the cleansing of the body once daily is suffi¬ 
cient, except in the heat of summer. Rightly 
done, it can seldom be over-done, unless the 
bather be a cold water enthusiast who believes 
the morning plunge in the ice-cold water the 
one right way to health. This is a matter that 
determines itself exactly by its effect upon the 
bather. If body and brain are improved by the 
cold plunge it is good; if there is dullness and 
lack of energy following, it is bad. Each indi¬ 
vidual is a rule to himself in this matter, and 
no general rule can be laid down for the 
observance of all persons of all ages and of 
both sexes. It is safe to say that if there is no 
attraction towards the cold plunge it is best to 
let it alone. It has no direct bearing upon 
the question of Health and Beauty. 


CHAPTER VII 


THE PROPERTIES OF THE CELLS 

Living Cells. Your researches into Physi¬ 
ology, or the functions of the human body, will 
teach you many interesting things regarding 
the structure of the organs, which should be 
supplemented by your study of Anatomy, and 
this will lead you naturally into some investi¬ 
gation of the two component parts of the cell, 
namely, the Nucleus and the Cytoplasm. No 
matter how greatly the various cells of the 
body may differ from each other in appearance 
as in properties, there is no exception to this 
striking fact that all cells consist of these two 
parts—nucleus and cytoplasm. The nucleus 
may be called the life-germ of the cell, and the 
cytoplasm the material or body of the cell. 
When a cell divides into two, the nucleus 
divides into two. The red corpuscles of the 
blood are not true body-cells, in this sense, 
that they have no nucleus and therefore no 
power of division, but the white corpuscles 
have this nucleus, and therefore have the 
power of increase by division, in common with 
all living cells of all the organs. We say, 
when speaking broadly, that the blood feeds 
the cells of the body, but, speaking exactly, the 
blood does not come in contact with the cells 
directly. The cells get their food from the 
lymph, which is a fluid acting as a go-between 
58 


PHYSICAL CULTURE 


59 


in the body between the cells and the blood, 
taking food from the blood for the use of the 
cells, and taking the waste products from the 
cells and returning them to the blood. Therefore 
the cells of muscles, glands and organs live in 
lymph and are bathed in it continuously, as a 
fish is bathed in water. 

Structure of the Cells. It is a mistake to 
suppose that the body-cell is a round, hollow 
space with walls, resembling a minute balloon. 
Plant-cells do usually have such walls, and 
their hollow space is filled with a liquid solu¬ 
tion of salts, sugar and other dissolved mate¬ 
rial, but it is rare that the animal cell possesses 
either the cell-wall or the empty space which 
is filled with liquid solution. The living cells 
of the body, consisting of nucleus and cyto¬ 
plasm, are found to carry in suspension min¬ 
ute granules of highly viscous, liquid materials, 
forming products of their own manufacture 
for use of the system. When stimulated by 
nervous impulse the cell gives out these manu¬ 
factured granules, and even lessens in size in 
consequence of this activity, while it attends to 
the business of creating new granules during 
its periods of rest. Every living cell in the 
body, therefore, is always in process of activ¬ 
ity of function, and is therefore in a condition 
of change, or growth, maturity and decay. 

Dead Cells. Not all cells in the body are 
living cells, by any means. Most of the bones, 
tendons and ligaments, which have no work 
of manufacture, or secretion to attend to, are 
lifeless in the sense that while nucleated cells 
are present in all of them, they are chiefly 


60 


PHYSICAL CULTURE 


composed of lifeless matter between the cells. 
The outer skin of the face and body, the epi¬ 
dermis, also consists of dead cells, arranged in 
thick or thin layers, according to the part of 
the body concerned, the number of layers of 
these dead cells in the palms of the hands and 
the soles of the feet, for instance, amounting 
to one hundred, while in other parts of the 
body less exposed they do not exceed twenty 
layers in thickness. This will make clear to 
you that as you pass from consideration of the 
true skin or dermis, with its blood supply and 
living cells, to the epidermis, or outer skin of 
face and body, exposed to the drying action of 
the atmosphere, and acting merely as a cover¬ 
ing for the organism, you find that this outer 
skin which, in health, seems such a living part 
of the body, is, in fact, composed of dead, flat¬ 
tened, horny scales, which are being constantly 
rubbed off and their loss made good by the 
growth and multiplication of the living cells of 
the dermis beneath. The hair and the nails 
are other examples of this amazing process of 
using the dead cells of the epidermis, or outer 
skin, to form a protective covering to the organ¬ 
ism, ministering to its usefulness or its beauty. 
Without nails our fingers would be deprived 
of half their strength, and without hair our 
heads would be shorn of an attraction and left 
too much exposed to changes of temperature 
without. 

The Fat Cells. The tissue lying beneath the 
outer skin has the property of storing up fat 
within the cytoplasm of its cells. This is the 
reason why we said in the beginning that 


BEAUTY CULTURE 


61 


Beauty of Face and Body rests upon Fat. The 
adipose tissue of very fat people is simply con¬ 
nective tissue whose cells are loaded with drop¬ 
lets of fat. The value of this storage of fat, 
apart from its effect of beauty or grossness in 
the appearance, is enormous, because fat and 
glycogen are sources of heat and energy upon 
which the body may draw at any time. By 
its chemical activity the body converts starches 
and sugars into fats, and even in a measure is 
able to manufacture fat from proteids or nitro¬ 
genous foods. The cells are built chiefly from 
the proteids of the food we eat, and the fats 
are lifeless material which the cells store up 
for the use of the body.. In the same way the 
liver is the chief manufacturer of glycogen, 
and the chief storage warehouse of the sugar 
needed with fat to produce heat and energy. 
The fats and carbohydrates of our food, there¬ 
fore, are our sources of heat and energy, and 
fat is found in muscles as in practically every 
living cell of the body. Fat is a necessity to 
bodily strength, bodily function, and bodily 
beauty, and only becomes a hindrance or a 
menace when it is in excess. 

Massage as a Stimulant. Whatever, then, 
will stimulate the cells of the body to activity, 
causing them to metamorphose their contents, 
causes them to produce two exactly opposite 
results. In the case of fat people their cells 
are inactive through excess of storage. In the 
case of thin people their cells are inactive 
through lack of nutrition. In both cases the 
stimulus which the cells require is supplied by 
massage, which means that massage of the 


62 


PHYSICAL CULTURE 


skin and underlying connective tissue is the 
right method to build up and round out the 
faces of thin people, and is also the right 
method to remove from fat people the excess 
of fat which is stored in the inactive cells. That 
is the reason why this New Thought System of 
Physical Culture and Beauty Culture is exactly 
the right System for all human beings, whether 
fat or thin, whether young or old, and whether 
male or female, the purpose being to build the 
fat-cells that are necessary to Health and 
Beauty in the normal body, and to remove the 
fat that is stored to excess in the unhealthy 
body. 

Life Is Activity. Whenever a cell of the 
body has reached the point where its natural 
activity is exhausted, and when, therefore, it 
is no longer able to perform its functions, or 
when it cannot be used by the body in the 
form of a dead cell for the purpose of con¬ 
structing bone, ligament, or outer skin, then 
it is destroyed and removed from the organism 
and its place taken by new cells ready to engage 
in the life-work of the organism. Thus activ¬ 
ity is the expression of Life, and whenever 
there is interruption of this activity in the 
body its cells are inert, and must either be 
removed or stimulated to new activity. The 
interference with the activity of the cells, and 
therefore the interference with the normal 
functions of the organs of the body, may be 
due to a number of causes, the commonest 
being the presence of microscopically minute 
germs, known as Microbes, in their three forms 
of Bacilli, or rod-shaped, Cocci, or ball-shaped, 


BEAUTY CULTURE 


63 


and Spirilla, or screw-shaped. Bacteriology 
will supply you with full information regarding 
the activities of these micro-organisms, and 
one point only is touched upon here for your 
information, namely, that the human body in 
Health, that is to say, in its normal condition 
of activity of the cells, is able to destroy these 
invaders when they appear. The white cor¬ 
puscles of the blood in health are sufficient, 
together with the chemical protective substan¬ 
ces manufactured by the cells, to take care of 
the invasions. The battle is sometimes to the 
corpuscles, and sometimes to the invaders, 
according to the resistive strength of the body 
as a whole. Practically all pus conditions, 
abscesses, etc., are proof that the fight has 
gone against the white corpuscles, since pus, 
under the microscope, is shown to be composed 
of the bodies of dead white corpuscles which 
have been destroyed in the encounter. When 
the fight goes well, however, the white cor¬ 
puscles vanquish the microbes by absorbing 
and digesting them. This is the manner in 
which the body in health protects itself 
against disease from without, and this is the 
normal condition of the human body, disease 
being abnormal, or evidence of inactivity of 
the cells, its natural protectors. 


CHAPTER VIII 
MASSAGE OF FACE AND NECK 

The Elastic Quality of the Skin. You know, 
of course, that the face of youth can distend 
the muscles of the face and stretch the flesh 
to a remarkable degree, in laughter, grimace, 
yawning, etc., but that this extension is so 
immediately followed by contraction that when 
the face is again in repose there are no marks 
or traces left of any distension. You know, 
too, that if this same quality of recovery or 
elasticity of the skin were the property of the 
skin of age, it would be the easiest thing in 
the world to rub out lines and wrinkles. The 
point for you to remember is that this condi¬ 
tion of elasticity, which seems to belong to 
youth alone, belongs only to the structure of 
the skin, and is therefore the property of the 
skin of age as well as of the skin of youth. 
The reason why the skin of age records these 
marks, wrinkles and lines, while the skin of 
youth does not, is that the skin of age is not 
supported by the fat-cells and muscle-cells of 
the face of youth, and also that the skin of age 
is formed of cells which are more inactive in 
the true skin, or in the cells of the dermis, 
than the skin of youth. The result of this 
inactivity is that the skin of age falls into 
creases and lines, and the result of this absence 
of fat and muscle is that the skin of age holds 
64 


PHYSICAL CULTURE 


65 









66 


PHYSICAL CULTURE 








BEAUTY CULTURE 


6 7 


and retains these creases and lines. Our pur¬ 
pose, therefore, is two-fold, namely, by right 
exercise and right food to build up the contour 
of the face of age, and by right exercise to 
stimulate the cells of age to activity in rebuild¬ 
ing and activity in getting rid of their waste, 
in a word, to stimulate cell-function. This is 
done by massage, and when it is clearly grasped 
that the result MUST follow the right appli¬ 
cation of this exercise, there will be no need 
of impatience at the fact that the results are 
slow in appearing. The results will necessar¬ 
ily be slow, because the cell-inactivity in age 
has been a long process in itself, continuing 
for thirty or forty years. If from youth on¬ 
wards these simple exercises of massage of the 
face and neck had been practiced there would 
at no time during the oncoming of age have 
been any inactivity of the cells, and conse¬ 
quently there would not have been the appear¬ 
ance of age in the form of lines and wrinkles. 

The Right Massage. The right motion to 
be employed in massaging the face is continu¬ 
ous. The accompanying five illustrations make 
the process clear only when the explanation 
here given is read, understood, and followed. 
Any time for the massage is proper, but the 
best time is immediately following the wash¬ 
ing of the face, especially in the morning and 
at night. The massage is given with both 
hands simultaneously, the first position being 
as shown in Fig. 9 , beginning with the nose. 
The fingers of the hands are brought lightly 
down on each side of the nose, the tips of the 
fingers reaching to the wrinkles under the 


68 


PHYSICAL CULTURE 


eyes. Each hand, continuing its motion, is 
then carried up to the temples, lifting the loose 



skin of cheeks, and temples, by means of the 
finger-tips only. The hands then, or rather 
the finger-tips, return in a sweeping motion to 






BEAUTY CULTURE 


69 











70 


PHYSICAL CULTURE 


the under-eyelids, and onward to the bridge 
of the nose, and upward from that point to 
the space exactly between the eyes on the 



forehead, where frowning wrinkles are seen. 
The hands then, smoothing out these wrinkles 
by tension, pass on to the skin above the eye¬ 
brows, smoothing the frowning wrinkles by 



BEAUTY CULTURE 


71 


continuing the tension, and the whole hand is 
then brought into play to complete the move¬ 
ment by pressure of the palms under the angle 
of the jaw, and lifting the cheeks up while the 
lips are protruded. The position of the hands 
is now changed, the heel of the palm being 
brought forward while the fingers are turned 
back below the angle of each jaw, and the 
final motion of the massage is made by the 
stroke which lifts the skin of the neck lying 
loosely under the jaws. This completes the 
movement, which has been divided into five 
illustrations, but which is really one continu¬ 
ous motion of the hands. 

The Lifting Motion. Only once during this 
complete motion is the effect downward, and 
then only lightly and briefly. The tendency 
is always upward, wherever possible, because 
the tendency of muscles is to sag downward in 
age, and this is to be corrected by the opposite, 
or upward stroke. The pressure upon the 
cheeks is from the ears towards the nose, or 
upward from the angle of the jaw towards the 
nose, shaping the cheeks into rounded masses. 
It assists this process if, while the lips are pro¬ 
truded, the cheeks also are slightly distended 
by air, which obliterates the lines of age run¬ 
ning downward on each side of the nose to the 
mouth. 

Special Massage for Certain Lines. In addi¬ 
tion to this general massage of the face and 
neck, which is amply covered by this one con¬ 
tinuous motion, special attention may be given 
to the removal of particular lines or wrinkles, 
by themselves, such as the lines between the 


72 


PHYSICAL CULTURE 


eyes, the lines under the eyes, and the lines 
from the nose to the mouth. It is necessary 
only to repeat that all massage of the face and 
neck is to be lightly given and frequently 
repeated, and it is immaterial whether in spe¬ 
cial massage for individual lines you use a 
stroke that follows the line or crosses it. The 
effect in each case is the same, namely, an 
effect of building up by exercise, and of remov¬ 
ing the inactivity present by this exercise, 
which causes the cell to get rid of its wastes. 
It follows from this that it is of no conse¬ 
quence whether you massage a line along its 
length or across. The rapidity with which it 
disappears is determined by the frequency with 
which you repeat the process of massaging, 
and by your attention to the health of the body 
and the constitution of the blood. It is clear 
that a blood-supply rich in building materials, 
with quickened circulation and improved oxy¬ 
gen-carrying, will produce faster results in 
the use of massage to remove wrinkles than a 
system that is not functioning properly, and 
in which constipation, perhaps, is at work to 
lower the vital forces and impair function. 

Further Effects of Massage. Holding in 
mind the bodily condition of youth and the 
bodily condition of age as two states of living 
tissue which show contrasts or differences it 
will occur to you that one of the most evident 
of these contrasts is that the arteries of age 
carry less blood to the tissues than the arteries 
of youth, and that not only is the diameter of 
the aged artery less than the diameter of the 
youthful artery, but the current of the blood 


BEAUTY CULTURE 


73 


of age is slower than the current of the blood 
of youth. Remembering also that the blood is 
the carrier of waste products from the cells 
as well as the carrier of food to the cells, you 
will understand that in age certain of this 
waste matter from the cells is deposited in the 
arteries, veins, capillaries and lymphatic ducts, 
and that the elasticity of veins and arteries and 
ducts is lessened. You have then in age a 
condition of the veins and arteries and lympha¬ 
tics which is absent in youth, and which is 
caused by the general slowing up of the vital 
processes in the system of age. You see here 
the workings of a vicious circle of cause and 
effect. The lack of exercise of the organs 
causes the slowing up of their functions, and 
the slowing up of their functions causes depos¬ 
its of waste material to collect in cells, tissues, 
muscles and glands, producing such results as 
fevers, inflammations, or congestions, harden¬ 
ing of the arteries by deposits of metamor¬ 
phosed calcareous mineral material, such as 
carbonate of lime, and such deposits as the 
urates of soda at the joints, which results in 
acute articular rheumatism, gout, and arthritis 
deformans, or anchylosis of the joints. It is 
not asserted here that massage is to be used 
to bring about the dissolving of such deposits, 
and thus to effect the cure of such a condition 
as anchylosed joints. When the deposits have 
progressed to such a point as this, massaging 
is not a means of cure. But it is an entirely 
effective means of preventing the formation 
of such deposits in the first place. The muscle 


74 


PHYSICAL CULTURE 


that is exercised is a live muscle, and its activ¬ 
ity is its own protection against deposits and 
the ensuing inflammation. The flesh that is 
massaged is live flesh and its activity is its 
safeguard against the accumulation of waste 
substances in its cells and tissues. The blood 
itself transfers to the lymph certain mineral 
molecules of acid chemical combination which 
act as dissolvents of alkaline deposits, and 
also certain alkaline chemical combinations 
which act as dissolvents of acid accretions, 
such as those lactic acid products which accum- 
late in the glands of the tuberculous and pro¬ 
duce swelling of the lymphatics. Given the 
right constitution of the blood which is pres¬ 
ent in health, or which can be obtained by an 
understanding of Schussler’s Biochemistry, 
and we have the means of combating this con¬ 
dition of disease caused by deposits of foreign 
material, provided we, at the same time, under¬ 
stand how to improve the functional activity 
of the cells by massage, and improve the rate 
of circulation of the blood by exercise. It is 
not sufficient for the removal of the condition 
of age that we understand Schussler’s Bio¬ 
chemistry. It is necessary that we understand 
how the body may be kept at its highest notch 
by exercise, by breathing, and by massage. 
What has been said here in particular instruc¬ 
tion regarding the removal of the marks of age 
from the face may be applied with advantage 
in the massage of all other parts of the body, 
always to the advantage of the body, since this 
massage is the normal means of supplying to 


BEAUTY CULTURE 


75 


the body-cells of age the stimulus to activity 
which is provided by the natural high spirits 
of youth. 

The Same Cell-Processes in Youth and Age. 

The heart of this instruction lies in under¬ 
standing that the aged appearance of age is an 
artificial appearance, brought about by our 
own neglect, inasmuch as the tissues of the 
body are capable of re-building themselves for 
hundreds of years, and do rebuild themselves, 
even in the face of our neglect, while life con¬ 
tinues. The rate at which they rebuild, and 
the good or bad conditions under which this 
rebuilding process goes on, is determined by 
our own attention or neglect. The cure of old 
age, therefore, as well as the removal of the 
marks of old age, are entirely in our own 
hands. The wear and tear of cells, tissues, 
glands, bones, nerves, muscles and organs, is 
reparable in the degree in which we attend to 
the process of repair. It is brought about from 
within, by Right Thought, Right Medicine, 
which is Schuessler’s Tissue Remedies, Right 
Exercise, and Right Diet, and it is hard to say 
which of these four is the most important and 
most necessary. They would seem to be each 
of equal importance to each other. 


CHAPTER IX 


SUMMARY 

A Review in Dialogue. Let us deal now 
with such questions as are most likely to rise 
in your mind after you have read the preced¬ 
ing chapters, putting them in the form of ques¬ 
tion and answer: 

Question: Do you say that the skin of youth 
and the skin of age are the same in all 
respects ? 

Answer: Yes and No. They are the same 
in material; they are renewed in the same 
manner, but the skin of youth is renewed much 
more rapidly than the skin of age. The cells 
of age are more inert, more sluggish, and the 
outer cells of the epidermis hang on longer 
than the cells of youth, because the cells below, 
the cells which are alive, do not push them¬ 
selves up so readily to the surface as the cells 
of youth. 

Questions: Do you say that this constant 
stroking and massaging of the face of age 
causes the cells of the dermis to function more 
quickly, and also causes the cells of the epider¬ 
mis to drop off more quickly, thus reproducing 
the condition of the skin of youth? 

Answer: Yes. All through life the cells of 
the skin are being brushed off from the sur¬ 
face and replaced by the cells immediately 
below them. The skin is self-renewing in 


PHYSICAL CULTURE 


77 


exactly this manner and in no other manner. 
The complexion of age can be freshened, that 
is to say, quickened, by this process of con¬ 
stant stroking. It cannot be quickened too 
rapidly because it is not possible to dislodge 
the dry cells of the epidermis by gentle strok¬ 
ing to such a degree that the cells of the der¬ 
mis are exposed. To produce this effect it 
would be necessary to rub the skin so harshly 
that a raw place resulted. Constant massage 
cannot produce rawness of the skin. It can 
only remove the cells that should be removed 
and stimulate the activity of the cells below. 

Question: Do you say that the bloom of 
youth replaces the yellowness of age in the 
complexion thus treated by constant, gentle 
stroking? 

Answer: Yes. The bloom of youth is due 
to nothing else whatever than a healthy con¬ 
dition of the epidermis and a healthy activity 
of the cells of the dermis below, together with 
its necessary complement of healthy muscle, 
healthy fat, and healthy tissue-cells supporting 
the dermis and underlying tissue. The right 
food, the right breathing, and the right exer¬ 
cise, produce the right blood of youth, and 
build the right tissue-cells. It is possible for 
age to reproduce for itself the red cheeks and 
rounded face of youth if it cares to take the 
trouble to do so by employing this massage 
of the face to bring about the quick metabol¬ 
ism, or change in the tissue-cells, which the 
natural activity of youth produces in itself 
without any massage. Age must employ a 
means of hastening this metabolism which 


78 


PHYSICAL CULTURE 


youth is not required to employ. In youth the 
building activities of the body are quick—the 
heart-beat, the circulation, the breathing, the 
muscular effort, the amount of food oxygenated 
and used by the system—all these things are 
of greater volume than in the condition of age. 
Therefore we must add to the use of age in 
combating the appearance of age, this process 
of artificially quickening the destruction of the 
old cells and the formation of the new cells by 
stroking and massage and exercise. 

Question: Leaving the matter of wrinkles 
and lines on one side, what of the yellow color 
in the skin of age, and how is that to be got 
rid of? 

Answer: The yellowed skin is never a result 
of old age, pure and simple, but a result of 
improper living habits. The functions of the 
body have been irregular and neglected. There 
have been catarrhs and constipations, and per¬ 
haps malarias, or some affection of the blood 
which has impaired the normal activity of the 
cells. There is no reason why the blood of age 
should not be as wholesome as the blood of 
youth, and there is no reason why the liver and 
digestion of age should not function as per¬ 
fectly as the liver and digestion of youth. 
Therefore, there is no reason why the skin of 
age should not be as clear as the skin of youth. 

Question : Supposing the case in point to be 
that of a woman of sixty, in how many days 
or weeks can she expect to get rid of all the 
marks of age on her face and neck by using 
this New Thought System of Beauty Culture? 

Answer: Assuming that her body is not in 


BEAUTY CULTURE 


79 


good physical condition at the time she begins 
this work it will need thirty days of drilling 
herself in the use of the exercises of the mus¬ 
cles given here in detail, especially the practice 
of deep breathing. Assuming that she is in 
earnest in her determination to follow this sys¬ 
tem faithfully, she will produce marked im¬ 
provement in her facial contours in sixty days 
of daily and nightly massage, and in ninety 
days from the time of beginning she will have 
removed from her face and neck any mark of 
age which was formerly there. 

Question: Do you say that throughout this 
practice she will derive no benefit whatever 
from the use of cold cream or any other com¬ 
plexion wash. 

Answer: At no time whatever should she 
use cold cream upon her skin, for the reason 
already given that the outward application of 
fat stretches the skin. She may, while contin¬ 
uing these practices, expose herself to the dry¬ 
ing action of sun and wind excessively, and 
if so, the best assistant to the natural oil of 
the skin will be the use of the peel of half a 
lemon, turned inside out and rubbed lightly 
over the face and neck. The inside of an orange 
skin will do as well if a lemon is not procur¬ 
able. Nothing else whatever should be used 
on the outer skin except a good neutral soap, 
warm water, and ice-cold water. After wash¬ 
ing the face should be patted dry with a soft 
towel and then massaged with the fingers in 
the manner shown. It must be remembered 
always that all the benefits which the stimu¬ 
lated skin can receive must come to it from 


80 


PHYSICAL CULTURE 


within. Nothing but the blood and the lymph 
can supply these benefits. They are not con¬ 
tained in any outward application whatever. 
But more than this, outward applications are 
injurious to the texture and clear color of the 
skin by closing, though temporarily only, the 
minute breathing-pores of the skin, which are 
designed by nature not only to moisten the 
skin naturally and prevent it from hardening 
and chapping, but to excrete solid matter, 
waste matter, from the blood and lymph which 
the body has done with and seeks to be rid of. 
Therefore nothing must be allowed to inter¬ 
fere with this self-cleansing action of the skin, 
and any outward application of washes, creams 
and powders, DOES interfere. 

Question: You say that the woman can do 
these things if she is willing to take the trou¬ 
ble. Do you mean that a man cannot do 
them ? 

Answer: No. Any man can do the same 
thing and get the same result. But it is not 
important to a man that his face should be free 
from lines and wrinkles. All we ask of a man 
is that he attend to the physical culture 
exercises. 

Question: How soon would a man of sixty 
perceive improvement in his physical condi¬ 
tion if he practiced the exercises given in this 
system ? 

Answer: In one week from the time he 
begins the sitting on his heels night and morn¬ 
ing; and in one month from this beginning he 
will feel twenty years younger—in his knees 
and ankles. He can prove this for himself by 


BEAUTY CULTURE 


81 


climbing stairs. In six months time, when 
deep breathing has become a fixed habit with 
him, he will feel the impulse, and he has the 
power, to run fifty yards at top speed along 
the street. This is the result of lungs, body 
and joints in good working order. He may, 
or may not, yield to this impulse towards quick 
action. He can do it if he wishes to do it. Six 
months earlier he could not possibly have done 
it without great discomfort, shortness of 
breath, heavings and groanings, and probably 
after-stiffness and cramps of the muscles of 
thighs and calves. Muscles that are in right 
condition do not cramp. The presence of 
cramp means absence of activity of capillaries, 
and therefore absence of blood. Do not forget 
that the body is a machine. All machines must 
be treated rightly to get the best service out of 
them. You have been told in this book What 
to Do and How to Do It to get the best pos¬ 
sible service out of the machine that belongs to 
you, which is in your care, and which should 
be your pride. Observe that it is entirely in 
your own care. It is for you to make it what 
it should be, a marvel of a smooth-running 
machine. 


CHAPTER X 


THE RIGHT DIET 

The constitution of the blood in health deter¬ 
mines the health of the body and brain, and 
this itself is more dependent upon the food we 
eat than upon any other single factor. A 
proper understanding of diet, therefore, is 
necessary to complete health of body and mind. 
In the succeeding book of this series, The New 
Thought System of Right Diet, we shall there¬ 
fore consider not only the relations of fats, 
starches, sugars, albumens, proteins, etc., to 
the human body, but also the choice of the best 
foods, the best manner of serving, and the best 
manner of eating them. This last is so im¬ 
portant that it is almost a truism to say that 
the vital thing is not what you eat but how 
you eat it. Horace Fletcher’s work in this con¬ 
nection must not be allowed to drop out of 
sight, and perish for want of attention. Fletch- 
crism supplies the working knowledge of how 
foods, solid and liquid, can best be introduced 
into the system, and offered to the digestive 
organs in the form in which they can be most 
swiftly utilized by the blood for the building 
of the body, repairing of waste, and creating 
of energy. Fletcher’s practice can be con¬ 
densed for your understanding into a few very 
simple general rules, thus: All foods, solid 
82 


PHYSICAL CULTURE 


83 


and liquid, must be masticated in the mouth 
until all taste has departed from the mouthful, 
when it will automatically be swallowed. Also 
all foods must be masticated in the mouth to a 
liquid condition before swallowing, which 
means that if at any time you are masticating 
such a thing as gristle, which will not liquefy, 
such substance is not fit for use by the diges¬ 
tive organs, and must not be swallowed. These 
two general rules, rightly remembered and 
used, furnish the student of health with the 
fundamentals in the practice of Fletcherism. 

Vegetarianism or Flesh Eating. On this 
subject we shall have only so much to say as 
will make clear our position that the best diet 
for humanity generally is milk, eggs, cereals 
and vegetables, but we are by no means so 
wedded to the idea of plants and vegetables as 
the best possible food for humanity that we 
therefore exclude meats, soups and fish. Our 
effort, rather, is directed towards showing that 
less meat, even a minute quantity of meat, and 
more vegetables, such as a meal of one pound 
of boiled onions, can be eaten by a grown or 
growing man or woman, boy or girl, with far 
greater benefit to the human system than our 
usual meals consisting of excess of nitrogen¬ 
ous foods. Because it is evident to any stu¬ 
dent of the subject that most of the disorders 
of function which are apparent in the mature 
physical body, and which create most disturb¬ 
ance in the growing body of youth, are due 
chiefly to the digestive ferments caused by ill- 
assimilated proteids, or nitrogenous meat-diet 
in too great quantity and too great frequency. 


84 


PHYSICAL CULTURE 


The Nut Diet. This conclusion by no means 
paves the way for any indorsement of Dr. Kel¬ 
logg’s nut compounds as the perfect diet for 
humanity. While much is to be said in favor 
of raw foods as being richer in vitamines than 
the boiled, roasted or baked article, we have 
no belief whatever in the efficacy of nuts as a 
panacea in disturbances of digestion or nutri¬ 
tion. If a choice had to be made between beef¬ 
steak, on the one hand, or beans, on the other 
hand, or some pressed compound of walnuts 
or peanuts, as a food of easy assimilation by 
the body, we should without hesitation prefer 
the beefsteak as being more alluring in flavor, 
more digestible, and more easy of assimilation, 
conferring greater benefit upon the body. 

Coffee Imitations. We hold similar views 
with regard to those facetious imitations of 
coffee which hail from Battle Creek and are 
put before the palate as Postum Cereal, Instant 
Postum, and Cereal Coffee. We have no con¬ 
fidence whatever in any imitation of anything. 
Coffee, rightly made, and used when it should 
be used, as a stimulant at breakfast, is a benefi¬ 
cent drink, with advantages to the system 
which greatly overcome its slight narotic 
qualities. The right use of coffee and tea is 
never anything but a benefit to the system, 
just as their wrong use is never anything but 
an injury The right use includes the right 
preparation as well as the right quantity of 
one or other or both. There is also a difference 
between the right use of coffee and tea by a 
growing boy or girl, and the right use of coffee 
and tea by a grown person. In the one case 


BEAUTY CULTURE 


85 


immunity from ill effects is yet to be won, in 
the other case it has been achieved. Clearly 
what is good for one here is not to the same 
degree good for the other. Morover, tempera¬ 
ment plays its part here in determining benefit 
or injury, quite as much as age or youth. A 
stolid, phlegmatic, unimaginative person can 
do not only with impunity, but with physical 
advantage, things which are injurious to the 
high-strung, nervous individual. The cart¬ 
horse thrives where the racer perishes. In all 
matters of physical nourishment the nervous 
system plays a part, and the psychology of 
youth and age is as much to be considered as 
the physiology. 

Alcohol and Tobacco. We take the position 
that alcohol is an unmixed evil, and that its 
use is destructive of the nervous systems of 
youth and age alike. Whatever is so clearly 
subversive of mental health must be equally 
subversive of physical health, acting consis¬ 
tently to the disadvantage of the individual, 
whether young or old, whether man or woman. 
This is clearly demonstrable. With regard to 
tobacco, we are not exactly on similar ground. 
As in the case of coffee and tea, we are con¬ 
cerned now with a narcotic which, in any 
degree, taken into the system of the growing 
boy or girl, is an injury, but which is used by 
the mature man as a narcotic, not only with 
immunity, but with positive benefit. In the 
use of tobacco every grown person is a law to 
himself. He may injure himself by excessive 
use of tobacco, just as he can injure himself 
by excessive use of sugar or salt, but he can. 


86 


PHYSICAL CULTURE 


on the other hand, use tobacco for half a cen¬ 
tury without any perceptible ill effects. 

Diet as a Cure. More attention has been 
given lately to the potency of the right food 
and drink in curing such conditions as tuber¬ 
culosis, anemia, debility and excessive fatness, 
than ever before. It is a healthy sign that men 
and women have reached a point where they 
seek in themselves the remedy for conditions 
of physical disorder. It is a healthy sign that 
they no longer believe that they may do as 
they please mil their lives long in breaking the 
laws of the physical body in the belief that 
there is some power in drugs to right the wrong 
when it becomes too alarming in its symp¬ 
toms. We have, as a race, lost faith in doctors 
of medicine, and this is wholesome because we 
have in the same degree gained faith in our 
ability to take care of our own bodies and 
brains. There is even ground for hope that 
the time is at hand when we shall not believe 
that a purgative pill is a necessary article of 
household supply. This New Thought System 
of Right Diet ought to do its part towards 
helping to bury that belief a hundred fathoms 
deep. Our system of exercise and massage 
holds out to the aging man and woman and to 
the fat man and woman the means of getting 
back to normal, and this means, especially for 
the fat woman, is supplemented by valuable 
information on the effect of right diet upon 
the fat-storing properties of the cells. We will 
go so far as to say that in this matter of 
removing excess flesh and adipose tissue from 
the fat bodies of men and women of middle 


BEAUTY CULTURE 


87 


age, right diet is as much a necessity as right 
exercise, and this is saying a great deal. Eat 
and grow thin is not humor, but fact. It is no 
less reassuring to the thin, anemic person to 
say that right diet will rebuild the tissues with 
the same celerity as right exercise, and can be 
followed without fear that any change from 
the accustomed dietary must entail additional 
expense. 

The Cost of Right Diet. It may strengthen 
this assurance to call to your attention the 
fact that Right Diet figures out, on practical 
test, covering many months of use, in these 
days of high prices, to a cost of approximately 
$6 a week for the breakfast and dinners of two 
strong and hungry persons, which means alto¬ 
gether, three meals for both on Sundays, three 
meals for one six days in the week, and two 
meals for the other six days in the week, or a 
total for the week of 36 meals in all. Home¬ 
cooking is a necessity if the schedule of me^ls 
given is to be followed, because it is a fact 
that if taken at a restaurant the cost would run 
easily to $20 a week, and also that they could 
not be procured at any price from any restau¬ 
rant. The science of eating rests upon home¬ 
cooking and home-marketing, just as the econ¬ 
omy of living rests upon this condition of 
home life. The old saw that two can live as 
cheaply as one is not untrue when the stu¬ 
pendous profiteering of restaurants and hotels 
is taken into account. 


THE END 


The One Best Way Series of New Thought 
Books. Each 96 pages and cover, green silk 
cloth bound, printed on heavy egg-shell paper, 
size 5x7. Written by Sydney B. Flower. Price 
each, $1 postpaid to any part of the world; 
four shillings and twopence in Great Britain. 

No. I. Will-Power, Personal Magnetism, 
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No. III. The New Thought System of 
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No. IV. The New Thought System of 
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originated by Dr. J. R. Brinkley of Milford, 
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Address New Thought Book Department, 
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year. 




VOLUME I OF NEW THOUGHT 
A monthly magazine, 32 pages, 6x9, edited and pub¬ 
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of reading matter in seven issues, viz., Oct., Nov., 
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Price, bound in cloth, $2.50, or Ten Shillings, post¬ 
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Volume I of NEW THOUGHT contains: Seven 
articles written by J. R. Brinkley, M. D., on his 
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of articles on New Thought by such famous writ¬ 
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Rowell, Veni Cooper-Mathieson, of Australia, and 
Nate Collier of New York; a series of articles on 
Astrology by Athene Rondell; a series of articles 
on Spirit-Phenomena by Charles Edmund DeLand; 
and begins a series by Charles H. Ingersoll on the 
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monthly cartoons by Nate Collier; with special ar¬ 
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in the United States, stating the case against spir¬ 
itualism; and a number of special articles by the 
editor and others on Health, Psychology, etc. 

The brightest and most vital and most fascinat¬ 
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Note: The Chicago NEW THOUGHT office 
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